Comparing Nutrients in 14 ounces Pecans VS Pinyon Pine Nuts

Macros Ratio

	Protein	Fat	Carbs
Pecans	5%	88%	7%
Pinyon Pine Nuts	7%	82%	11%

Macro Nutrients

	Pecans	Pinyon Pine Nuts	Recommended Dietary Allowance
Energy	95% 2743kcal	86% 2496kcal	2900kcal per day for Men 19-50 years
Fat	294% 286g	250% 242g	97g per day for Men 19-50 years
Saturated Fat	76.6% 24.5g	116% 37.2g	32g per day for Men 19-50 years
Omega 3	245% 3.9g	195% 3.12g	1.6g per day for Men 19-50 years
Omega 6	482% 82g	581% 99g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42.3% 55g	59% 76.6g	130g per day for Men 19-50 years
Sugars	21.7% 15.8g	NA	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	0.22% 0.16g	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 0.16g	NA	g per day for Men 19-50 years
Sucrose	% 15.5g	NA	g per day for Men 19-50 years
Fiber	100% 38g	112% 42.5g	38g per day for Men 19-50 years
Protein	65% 36.4g	82% 46g	56g per day for Men 19-50 years

Vitamins

	Pecans	Pinyon Pine Nuts	Recommended Dietary Allowance
Vitamin A	1.32% 12μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	218% 2.6mg	411% 4.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.7% 0.52mg	68% 0.89mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29% 4.63mg	108% 17.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	68.5% 3.43mg	16.7% 0.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64% 0.83mg	34% 0.44mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	300% 90μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	22% 87.3μg	57.5% 230μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	4.85% 4.37mg	8.8% 7.94mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	37% 5.56mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.6% 14μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pecans	Pinyon Pine Nuts	Recommended Dietary Allowance
Calcium	27.8% 278mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	529% 4.76mg	456% 4.1mg	0.9mg per day for Men 19-50 years
Fluoride	0.99% 39.7μg	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	126% 10mg	152% 12mg	8mg per day for Men 19-50 years
Magnesium	114% 480mg	221% 929mg	420mg per day for Men 19-50 years
Manganese	777% 18mg	748% 17mg	2.3mg per day for Men 19-50 years
Molybdenum	138% 62μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	157% 1099mg	20% 139mg	700mg per day for Men 19-50 years
Potassium	48% 1627mg	73.3% 2492mg	3400mg per day for Men 19-50 years
Selenium	27.4% 15μg	NA	55μg per day for Men 19-50 years
Sodium	0% 0mg	19% 286mg	1500mg per day for Men 19-50 years
Zinc	163% 18mg	154% 17mg	11mg per day for Men 19-50 years
Water	0.38% 14g	0.63% 23.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Pecans VS Pinyon Pine Nuts per 14 oz

Compare the macro and micronutrient content in 14 oz of Pecans versus 14 oz of Pinyon Pine Nuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Pecans vs Pinyon Pine Nuts:

• 14 ounces of Pecans have 4.1 times more Vitamin B5 and 1.9 times more Vitamin B6 than Pinyon Pine Nuts.
• While 14 oz of Dried Pinyon Pine Nuts contain 1.9 times more Vitamin B1, 1.7 times more Vitamin B2, 3.7 times more Vitamin B3, 2.6 times more Vitamin B9 and 1.8 times more Vitamin C than Pecans nuts.
• 14 ounces of Pecans have insufficient amounts of Vitamin C
• Both Pecans nuts as well as Dried Pinyon Pine Nuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Pecans vs Pinyon Pine Nuts:

• 14 ounces of Pecans have 8.8 times more Calcium and 7.9 times more Phosphorus than Pinyon Pine Nuts.
• While 14 oz of Dried Pinyon Pine Nuts contain 1.9 times more Magnesium, 1.5 times more Potassium and more Sodium than Pecans nuts.
• Both Pecans and Pinyon Pine Nuts contain similar levels of Copper, Iron, Manganese and Zinc per 14 ounces.
• 14 ounces of Pinyon Pine Nuts lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Pecans have 1.3 times more Omega 3 than Pinyon Pine Nuts.
• While 14 oz of Dried Pinyon Pine Nuts contain 1.5 times more Saturated Fat, 1.4 times more Carbohydrate and 1.3 times more Protein than Pecans nuts.
• Both Pecans and Pinyon Pine Nuts offer comparable quantities of Energy, Fat, Omega 6 and Fiber per 14 ounces.